Better sleep tips for shift workers

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(NC)-For most of us, our daily routine is simple: wake up when it's light outside and sleep when it's dark. However, for the many Canadians who indulge in a lifestyle of shift work, either throughout the year or during those summer months, learning to adapt to a very different sleep schedule can be a job in itself.

The Better Sleep Council Canada suggests the following to help you make the most of your time both under the sheets and on the job:

• Tap a nap about two hours before your shift starts

• Prepare your sleep schedule in the days leading into your shift change - stay up a bit later than usual to avoid shocking your body into the late night that's ahead

• Try to keep yourself exposed to bright light to help trick your body into believing that it's daytime

• Avoid caffeine during the last half hour of your shift and alcohol when your shift is done

• When you're heading home the morning after your night shift, consider wearing dark glasses so the daylight does not reset your biological clock

• Relax, unwind and follow a regular bedtime routine before sleeping

• Make sure your environment is conducive to sleep; avoid noises and interruptions; make sure the bedroom is cool, quite and dark

• Check your mattress regularly to make sure it's providing you with the support you need every night. The average mattress should be replaced every eight-to-ten years

• Lastly, stay fit and exercise regularly

For more advice on how to get a good night's sleep, visit www.bettersleep.ca.

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